While many people in this nonstop and often harried world may believe otherwise, sleep is not optional. Lack of sleep can leave you feeling sluggish, more apt to lose your temper and less able to concentrate. You can improve your chances of getting a good night sleep by following a predictable routine and making a few lifestyle changes that will encourage quality slumber.
Routine
A good night's sleep starts at least 1 hour before your hit the hay. Establish a routine to encourage sleep that may include winding-down activities like taking a bath, listening to relaxing music or reading a book. Get in the habit of going to bed at the same time every day. When your body adjusts to a predictable sleep-wake cycle, it will anticipate sleep at a certain time and make it easier to doze off.
Bedtime Snacks
A bed time snack can be a comforting way to end your day. Just don't eat large amounts of food and by all means avoid caffeine. A glass of warm milk and half a peanut butter sandwich or a small bowl of low-sugar cereal can satisfy your hunger without interfering with your sleep.
Surroundings
Keep your sleep area dark, cool and quiet. If your schedule requires that you sleep during the day, wear eye covers. Use earplugs to soften outside noise, or if your bed partner snores. Some people find that the soft, continuous hum of a fan promotes sleep. Make sure your mattress suits your comfort needs. If not, consider buying a new one.
Relaxation
As you go to sleep, close your eyes and take several slow, deep breaths. Make each breath a little deeper than the previous one. Let go of the tension in your body. Start with your toes and work your way up into your legs, abdomen, arms, chest, neck and into your head. Think about a peaceful spot such as a serene, secluded beach. If you have not fallen asleep in 15 minutes, get out of bed. Read or attend to an equally quiet activity for a few minutes. Keep the lights low so your body doesn't get the message that it's time to wake up.
